The Fueled & Free Podcast Margaret Powell

Today’s podcast guest, Dr. Jenn Simmons, is a true pioneer in the field of breast health. She’s a breast cancer surgeon turned functional medicine practitioner, and after finding herself with a breast cancer diagnosis a few years ago, her life-changing experience from ‘doctor’ to ‘patient’ really opened her eyes to who she was, and what she believed in. As someone who was surrounded by breast cancer and losing loved ones to this disease while growing up, she knew breast cancer was her life’s purpose. Ultimately, she wanted to pursue health, rather than simply treat illness, and she’s now on a mission to do just that.  


I personally have a family history of breast cancer, so this conversation left me feeling empowered, and much more knowledgeable as I navigate my own breast health journey moving forward. Advocating for yourself and choosing to be proactive with your health is vital; at the end of the day, please know that you have to make the best decision for YOU, with the information you have available. This episode will most definitely have you rethinking the ‘typical’ preventative measures when it comes to breast cancer, so I hope you enjoy!


Episode Recap: 
How breast cancer dramatically impacted Dr. Jenn growing up and became her life’s purpose + her own, life-changing experience navigating breast cancer and finding functional medicine {3:54}The role your genetics play in regards to breast cancer {14:49}Dr. Jenn’s thoughts on testing in estrogenic cancers + how to best approach genetic testing and get the most value from doing so {17:13}When patients typically come to work with Dr. Jenn + the alarming rates at which cancer is increasing in the population {22:24}The ‘invisible’ toxin that seems to have the greatest detrimental effect on our health today + the cortisol-dominant state most of us are living in {25:13}Examples of doing what we’ve been told is best by experts, but has actually negatively impacted our health over time {34:37}Lifestyle ways to prevent breast cancer and really optimize your health {37:44}Various screening tools used in early detection of breast cancer + understanding that breast cancer is neither linear, nor predictable {46:28}Why regular self-breast exams matter + why mammography and MRI shouldn’t be used as the go-to imaging and screening tools for breast cancer {53:14}Ultrasound and thermography in breast screening + the 3 instances where breast cancer actually is considered an emergency {58:19}Dr. Jenn’s incredible QT imaging experience + why it’s going to change the future of breast cancer screening {1:07:16}
**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.


Complete show notes (including all links and resources mentioned in this episode): https://margaretpowell.com/podcast/episode38
Check out Dr. Jenn’s new book (available May 2024): The Smart Woman’s Guide to Breast Cancer
Connect with Dr. Jenn on Instagram @drjennsimmons
Learn more about working with Dr. Jenn by visiting her website


Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Today’s podcast guest, Kitty Blomfield, is a force to be reckoned with. She’s a leader in the metabolic space, host of the well-known Weight Loss for Women podcast, and she’s had quite the transformation over the last decade!

Kitty and I discussed a variety of topics in this episode - her journey with poor body image and endless dieting, to finding freedom with food and exercise, and the major mindset shifts she’s had to make along the way. We also dug into learning to train smarter (not harder) when it comes to your workouts, the roles of mechanical tension and progressive overload on the body, benefits of going to a gym versus working out at home, navigating the masculine and feminine energy as they present in your career, pleasure, communication, people-pleasing tendencies, and more.


This was such a refreshing conversation that took a totally different route than I originally thought it would, but I’m so glad it did. I had a blast chatting with Kitty, and I truly appreciated her vulnerability and honesty with sharing everything she’s experienced on her journey. I know this episode will leave you with many ‘aha’ moments, and will encourage you to take some time to explore more about yourself, and who you’re really meant to be!


Episode Recap: 
Kitty’s story of growing up with poor body image and fad-dieting for most of her adult life, to breaking free and now helping other women restore their metabolisms {5:39}How Kitty shifted her mindset from dieting and restriction to actually enjoying food now without guilt or shame + the life-changing results she experienced as a result {14:51}The importance of tracking your food while also prioritizing regular movement + moving away from the ‘cheat meal’ mentality {18:56}What Kitty’s typical workout/gym routine looks like + learning to train smarter, NOT harder {23:20}Mechanical tension and progressive overload on the body + why lifting heavy is necessary in order to build muscle {29:10}Finding excitement with weightlifting + the benefits to going to a gym vs. working out at home {33:43}Non-negotiables that are now a part of Kitty’s daily routine to improve her health, relationships, and overall life {40:34}Navigating the balance of masculine vs. feminine energy + how this can dramatically impact your sex life, relationships, communication and more {52:46}


**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.


Complete show notes (including all links and resources I mentioned in this episode): 
https://margaretpowell.com/podcast/episode37


Connect with Kitty on Instagram @kittyblomfield


Learn more about working with Kitty by visiting her website


Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

We’re wrapping up our cycle syncing series with today’s episode featuring ALL the things related to the menstrual phase of your cycle!


For many of us, our actual period is something that can really knock us down - it’s not an optimal, exciting time we look forward to. If this rings true for you, trust me when I say, I felt VERY similarly for a long time. I was completely disconnected from my own cycle for the first decade I was menstruating (thank you hormonal birth control), and I had some extremely difficult periods in the past. 

In this episode, I’m discussing what’s normal (and what’s not so normal) when it comes to your period length, heaviness, and pain. I’m also sharing more about how to navigate heavy, ‘clotty’ periods (and why they’re happening in the first place), the role of prostaglandins during your menstrual phase, holistic options that can provide pain relief, some of my favorite period products, and more. 


While I wouldn’t say my period is always a walk in the park now, it’s not something that keeps me bedridden, or has me feeling like I can’t make it through the day due to super painful cramps. Whatever your journey currently looks like with your period (and cycle as a whole), I hope this four-part series has given you plenty of valuable tips and tricks to implement into your own life. Ultimately, your menstrual cycle should be something you are in tune with, and should feel incredibly empowered by as a woman!


Episode Recap: 
What’s normal and what’s NOT normal regarding your cycle length, heaviness, blood loss, etc. with your period {4:02}What a shorter cycle may actually be linked to {6:10}Navigating heavy periods + addressing the root causes as to WHY you’re experiencing an extremely heavy, ‘clotty’ period {7:25}The connection between endometriosis and painful periods {10:46}The role of adenomyosis, fibroids, and underlying infections in painful periods {13:16}What the color of your period blood can indicate of your cycle {14:37}What to focus on nutritionally during your period + how your digestion is affected during this time {16:27}How to adjust your calendar, work, and overall productivity around your period {21:15}Why you should try to avoid refined grains and sugars as much as possible during your period + what prostaglandins are {26:48}What you should consider limiting and/or avoiding all together if you’re experiencing high inflammation and painful periods {28:30}Holistic options for pain relief during your period {29:14}My favorite period products {31:17}
 

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.


Complete show notes (including all links and resources I mentioned in this episode):
https://margaretpowell.com/podcast/episode36


Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

Learn more about working together by visiting https://fueledandfree.com/

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

If you follow anyone in the women’s health space, chances are you’ve seen posts about the recent (and very divisive) March 2024 Washington Post article titled ‘Women are getting off birth control amid misinformation explosion’.  


Today’s podcast guest, Nicole Bendayan, is a Certified Holistic Nutritionist who was recently featured in this viral article. Nicole shares her side of the story on being interviewed in the controversial Washington Post article, and how she was a pawn in the politically driven article written to perpetuate misinformation, and persuade women to choose hormonal birth control over anything else.    


Nicole and I talk about her interview experience with the Washington Post regarding hormonal birth control’s impact on women’s health, and what they actually ended up publishing in the very misleading article. We also discuss Nicole’s personal experience with hormonal birth control, how that propelled her into the women’s hormone health space, the increasing censorship of certain content on social media and how this can impact the way you show up on your platforms, controversy surrounding ‘natural’ family planning and pregnancy prevention tools like cycle syncing versus hormonal birth control, and more.


Episode Recap: 
Nicole’s involvement in the March 2024 Washington Post article about hormonal birth control & women’s health + what her overall experience was like {3:00}How to keep moving forward and sharing your message on social media, even after receiving a great deal of backlash {11:03}The importance of being an active participant in your healthcare {13:36}Nicole’s personal experience with using hormonal birth control + her reaction to learning about the 4 phases of the menstrual cycle {14:45}What Nicole was questioned about during her recent interview with the Washington Post + what was actually published {19:21}The continued push for censorship of certain content on social media + why this isn’t influencing Nicole and the way she shares content on her SM platforms {23:19}The controversy surrounding the usage of tools like cycle syncing for ‘natural’ family planning & pregnancy prevention vs. hormonal contraception {30:15}Questionable guidelines stating that IUDs (like the Mirena) don’t actually need to be removed/changed out every 5 years {34:57}Nicole’s reaction and feelings to being lumped in as a ‘right wing commentator’ in the March 2024 Washington Post article {36:08}


**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.


Complete show notes (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode35


Connect with Nicole on Instagram and TikTok 


Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition

For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

Today’s podcast guest, Michaela Belle, knows firsthand what it’s like to experience unexpected changes and pivots in life, and as her life has shifted, she’s also pursued various business endeavors along the way. From MLM to business coaching, to writing a book about divorce and healing from a narcissistic ex, she then created her signature program, The Savvy Single, which encourages women to positively embrace and enjoy their single life (rather than view it as a curse). Now, she supports women as a life coach by helping them get out of their anxious, dysregulated state, achieve peace and harmony in their lives, and ultimately, prioritize what TRULY matters to them.


Michaela and I talk about adjusting your expectations to fit your current season, and why daily rhythms matter so much in your everyday life. We also dive into the power of journaling and brain dumping, the idea of ‘bookend rhythms’ to support your morning and nighttime routines (because both of these matter), what a consistent nighttime routine can look like for your entire family, how to begin breaking away from the never-ending exhaustion and disassociation cycle we’re facing as a culture, and more. 

Michaela is such a breath of fresh air and has so much wisdom to share - she definitely exemplifies what it means to find harmony in both her personal and professional life, and I know you’ll gain so much from this episode!

Episode Recap: 
Michaela’s start into entrepreneurship as life coach for single women, and how her journey has evolved into supporting women as a Daily Rhythms Coach {4:46}Really adjusting the expectations you have for yourself, based on your current circumstances {10:19}The power of journaling and ‘brain dumping’ {12:15}Simple ways to dig yourself out of a dysregulated season and actually regulate yourself again {13:51}Using ‘bookend rhythms’ to support both your morning and nighttime routines {17:53}Learning how to manage your self-talk and practice more self-compassion when you’re in a transition season{24:32}Being intentional about your nighttime routine and how that can look with your partner {30:40}Supporting your kids with a nighttime routine and rhythm that allows them to truly unwind and feel their best {35:15}Why we’re disassociating, numbing out, and more exhausted than ever as a culture + how to go about breaking this cycle {38:45}Carving out little pockets of time throughout your day to find more rest and renewal {44:27}Becoming very aware of the season you’re in and what you need MORE of {50:40}

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.


Complete show notes (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode34

Connect with Michaela on Instagram @michaelabelle

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com

One of the most central and key components to our menstrual cycle (and our overall well being really) is ovulation, so I can’t wait to dive into this fascinating phase in more detail!


Ovulation typically happens smack dab in the middle of your cycle. Even if improving fertility or achieving pregnancy isn’t one of your goals, healthy ovulation IS a major indicator of your overall health status. In this episode, I’m discussing more about the hormonal and physical changes that happen during ovulation, the fascinating role pheromones play, how hormonal birth control is really impacting your feminine essence and fertility over time, how to confirm if/when ovulation is happening, outside factors that negatively impact ovulation and egg quality, and more.


Like I’ve shared in previous episodes, cycle syncing has helped me tremendously when it comes to understanding how my energy, productivity, exercise, and nutrition are affected during each phase of my cycle. While it’s exciting to take charge of your health and feel like it’s only up from here, you also don’t want to bring more stress into your life, just because you’re trying to overhaul all of your daily habits at once. My best advice is to go SLOW, and don’t expect instantaneous results. It’s a beautiful process when you learn to really nourish and take care of yourself, because this IS a lifelong journey after all!


Episode Recap: 
Where ovulation falls in your menstrual cycle + the hormonal changes that occur during this phase {2:17}Physical changes that you’ll notice during ovulation + supplements that can aid in negative symptoms {4:20}The fascinating hormonal changes that affect your pheromones during ovulation {7:10}How hormonal birth control shuts down communication from your brain to your ovaries, and basically puts your feminine essence and fertility ‘offline’ {8:47}Vaginal changes that happen during ovulation {11:24}Ways to confirm ovulation is actually happening {12:51}Factors that negatively impact ovulation and egg quality {15:37}What your mood, energy, and productivity are like during ovulation {20:36}Types of exercise to do during ovulation {21:51}Important nutritional considerations for your ovulation phase {23:18}Going slow when you choose to make any major changes with your health {28:25}
 **Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.


Complete show notes (including all links and resources I mentioned in this episode): https://margaretpowell.com/podcast/episode33

Connect with me on Instagram @margaretannpowell and @fueledandfreenutrition


Learn more about working together by visiting https://fueledandfree.com/
For questions or suggestions about the podcast, send us an email at fueledandfreepodcast@gmail.com